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Football In-Season Training Program

Simply put, this is THE in-season workout program you need. In-season training is THE most important training phase for a football player. Period. Of course, if you do nothing all off-season, and you start training hard in-season, you’re not going to become a superstar by season’s end. But, for those who paid their dues in the off-season, and got stronger, faster, and more explosive, in-season training is a must to maintain those gains. It’s inevitable you’re going to get beat up during the season – shoulders, hips, knees, ankles, and back – so to stay strong and healthy you must co...

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The Calories in Beer and Hard Alcohol

Don't just blame it on the Goose. Let's learn a little about how many calories are in your favorite alcohol beverages. Lets talk alcohol. First things first, though, studs. Do what you will with this disclaimer, but as someone who would like to have a career in the future, I have to preface this by saying that alcohol only seems to have health benefits when consumed in moderation. There are many negative effects to consuming mass quantities of alcohol including looking like a fool, making regrettable decisions, dealing with terrible hangovers (none of which I've ever experienced, only hear...

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A Review of 10 Minute Toughness by Jason Selk

A few key takeaways to help you increase your mental toughness. Ever read a mental training book like "Finding Your Zone" and thought, “What am I supposed to actually do with this? Visualize my brain doing push-ups? This is a load of _____ (fill in whatever you deem most appropriate, I tend to be more on the vulgar side).” What's a "Mind Gym?!" If you have, and are generally done with the abstract concepts, or wishy-washy ideas on expanding your mental strength, 10-Minute Toughness by Jason Selk is the book for you. It’s concrete. I’m not talkin’ New Yawwwk City pavement on an egg-fryingl...

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How Much Protein Do Athletes Need?

Think you need 100 grams of protein after you workout to build muscle? Think again. One of the most common client questions I get is, “Just how much protein should I actually be getting if I want to build muscle?” Unfortunately the answer, because it depends mostly on one’s level of activity, is a little more complicated than you’d expect. Before getting to an answer though, it’s important to understand that protein helps to repair the muscle tissue broken down through weight training and endurance work, like HIIT. This recovery process is where the strength and size of your muscle tissue...

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What Are Antioxidants and How Do They Help

What are antioxidants and how they can help make you, the athlete, stronger and healthier. Ya know how apples, pears, and bananas turn brown after you slice 'em? This is because of a process called oxidation. The product of oxidation is free radicals. If you're a science nerd, here's how oxidation works: oxygen is metabolized by the cells on the fruit's surface (oxidation). Free radicals are formed-- these are atoms with unpaired electrons. Having an unpaired electron makes them really unstable, so they attack surrounding stable molecules and steal electrons. This initiates a domino pro...

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Examining Energy Drink Nutrition Facts

What's the real deal with energy drinks like Red Bull, Rockstar, and Monster? Everyone has heard an urban legend or two about the dangers of Red Bull…it causes brain tumors, it contains bull semen, etc., etc. Let’s take a look at the label ingredients and see what is really going on inside that 8.3 oz. can. Carbonated Water: Well, at least we know the first ingredient. Sucrose, glucose: Sugar, sugar. Taurine: An amino acid precursor that promotes brain development. It occurs naturally in foods, especially meats and seafood, but average daily intake in most adults is about 60mg. Thou...

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Handstand Variations You Have to Try

Your favorite upper body training program’s favorite upper body training program. From time to time, I’ll start to feel like I have a decent amount of relative strength, and then the Olympics will roll around, and I’ll spend a week watching gymnasts compete. The strength, power, and flexibility they posses immediately shatters my confidence and I waddle home with my tail between my legs. When asked what body type I’d like to have, I always answer with 1a. A gymnast, and 1b. A sprinter. Why? You don’t ever see out of shape gymnasts or sprinters. You do however see plenty of overweight an...

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Five Supplements to Boost Your Performance

These nutritional supplements will have you amped up and ready to go for your workout. If you train hard, there’s no question you’re doing everything possible to maximize your athletic performance. That means making sure your training program is well structured, you’re getting the proper pre and post workout nutrition, and you’re getting at least 8 hours of sleep each night. But what dietary supplements could you be taking to push your training to the next level? For even better results, you might need that extra boost before training sessions. The following nutritional supplements wil...

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Using Variations to Maximize Your Strength

Stuck doing the same strength exercises over and over again? The following training routine will help push your gains to the next level. We all know the basic exercises; bench, squat, deadlift, and so on. But regardless of how effective they are, sticking to the same strength exercises can be detrimental to your training progress. Why? Because having no diversity in your exercises can lead to both boredom and less effective results. The key then to avoiding stagnation is to keep your muscles guessing. This approach is known as muscle confusion, and if done effectively, will keep you f...

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The Best Posterior Chain Exercises For Athletic Performance

It’s the muscles you can’t see that will make you a better athlete. Here are the best exercises to train your posterior chain properly. The strength of an athlete’s posterior chain is of paramount importance. Most only focus on the “mirror” muscles, often times neglecting both their glutes and hamstrings. Big mistake, especially when these muscles play a role in any athletic movement you’re looking to perform (running, jumping, throwing, etc). With a weak or inhibited glutes, you won’t be able to run as fast, or jump as high, and will rely on your hamstring and lower back much more. T...

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How Processed Meats Effect Your Diet

They're a lunch box staple, but what are processed meats, what's in processed meat, and how does processed meat effect your diet?  It’s America. We were raised on hotdogs at baseball games and sausage at breakfast. While you could argue that these foods are meat-derived, ham isn’t the same as a pork chop, and roast beef isn’t equivalent to grass-fed filet. The main difference comes in the form of nasty fillers, texturizers, salts, sugars and chemical preservatives that result in processed meat. So what’s the problem with eating processed meats (as opposed to regular ol'red meat) and the...

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Using Towels to Build Muscle and Strength

Want to instantly improve your total body strength and maximize your workouts with a simple piece of household equipment? Read on. The first thing I noticed when I walked into SAPT for my initial interview was that all of the athletes seemed to have a towel in hand. Looping them through kettlebells, wrapping them around barbells, hanging them over pullup bars, you name it, the towels were being used for it. As I walked through the facility, a high school guy nearly ran me over as he scurried across the room holding a towel looped through few kettlebells. Didn’t take me long before I looke...

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Add Yoga to Your Workout Program

Faster recovery, greater flexibility, and increased strength may be as easy as adding yoga to your workout routine. If I had a dime for every male client to scoff at the suggestion of taking up yoga to improve their performance, I’d probably have… well… at least ten bucks. Yoga’s gotten a bad rap for being “a chick workout”, “slow”, “boring” and “a waste of time when training to build muscle,” but I’m here to tell you that those are lies, lies, LIES! Incorporating yoga into your training routine actually drastically improves your flexibility, strength, and athletic performance. As I’m ...

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16

Aug 2017

Top 5 Reasons to Deadlift

A breakdown of how one of the best exercises on the planet can help you gain strength and build muscle when added to your workouts. For athletes, the deadlift is one of the most basic and beneficial movements in strength training. But can something as straight forward as picking up and putting down weight really take you to the next level? Absolutely, as this full body lift will increase your strength and lean muscle masswhile enhancing other aspects of your training as well. Core caving during squats? Add deads. Grip failing during lifts? Add deads. Poor posture in general? Add de...

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The 1R Metabolic Training Circuit

If this training circuit doesn’t kill you it will most definitely make you stronger… and more cut. Summer’s over which means the days of beaches, BBQ’s, and more beers than you’re probably willing to admit to have left with it. School’s back, work’s fully returned, and regardless of where you are or what you’re doing, you may have more than a few unwanted lbs as summer’s parting gift. But how do you get rid of those pounds, even if you don’t have a gym membership? Well, while we’d be the first to say strength training and having a place to throw the steel around will do a whole lot more...

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Best Finishing Exercises for MMA Conditioning

Add these exercises to your workout routine to increase cardiovascular endurance and cut fat. If you’ve ever done a metabolic circuit designed for combat athletes, you’ve experienced hardcore. You’ve pushed yourself to your limit, probably done a combination of tire flips, prowler pushes, and ground & pound drills, and maybe even dropped to your knees while reaching for the nearest bucket! Yes there are many variations out there, but the majority consist of 3-5 round (sets) circuits, lasting up to 5 minutes, including a variety of compound movements designed to improve your strength, ...

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Top Strength Tools for Combat Athletes

MMA fighter or not, these workout tools may be the difference between you, and the athlete you’re trying to become. As mixed martial arts grows in popularity, so too do the methods and techniques used to help the MMA athletes continually improve. Good coaches are realizing that in order to remain competitive, their athletes must have a program that covers not only their specialty, but many other aspects as well. So, while I enjoy creating traditional strength training programs, I really enjoy putting together challenging metabolic circuits for our guys. Yes, the equipment used in these ci...

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13

Aug 2017

Top 5 Oblique Exercises

Wondering what the best abs exercises are for the sides of your core? These five oblique exercises are the answer. Well summer came and went… again. Soon the temperature will drop and your appetite will return, but as you pack on that MASS this winter, it’s important to maintain a strong, cut up core. While I’m sure you’ll be repping out weighted situps and sets on the ab rollers until the cows come home, you’ve gotta hit your oblique muscles just as you do the middle. With that in mind, these five killer oblique exercises will help you on the road to shredding up for Beach Season 2012. ...

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Get Stronger Through Periodization

Getting better doesn't happen overnight. Here's how to train properly. I was watching TV the other night and in the course of an hour or so noticed 3 commercials for exercise equipment that would get me in the “best shape of my life in only 15 minutes, 3 day a week.” It never ceases to amaze me how the general public is always looking for the quick fix when it comes to fitness. Fad diets, fad products. Nobody wants to spend an hour or more a day sweating and working to get better so why not just tell them it can be done in 15 minutes a day? Worse yet, the companies that promise the consu...

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The Dangers of High Rep Workouts for Athletes

Your favorite fitness magazine says high rep workouts will get you toned, but is it the most effective form of strength training? To supplement all of the on-field training you’re doing, chances are you’re also putting in workouts at the gym to increase your muscle strength, quickness, and power. Maybe you’re even following a 1R workout routine.  But, are you making one vital mistake that could be costing you results? High rep training is one trap many athletes fall into, thinking, unfortunately, that it will help enhance their muscular endurance and prevent fatigue. Is that really the...

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